Monday, January 29, 2018

One-Punch Man Training Program- Week 143

Week 142 is here!


Day 995

  1. 10 Renegade Push-ups w/80# DBs
  2. 10 Sit-ups to One Leg Glute Bridge Each Side
  3. 10 Landing Gears w/55# DBs
  4. 10 Renegade Push-ups w/75# DBs
  5. 10 Sit-ups to One Leg Glute Bridge Each Side
  6. 10 Landing Gears w/50# DBs
  7. 10 Renegade Push-ups /70# DBs
  8. 10 Sit-ups to One Leg Glute Bridge Each Side
  9. 10 Landing Gears w/45# DBs
  10. 20 Renegade Push-ups w/65# DBs
  11. 20 Sit-ups to One Leg Glute Bridge Each Side
  12. 20 Landing Gears w/40# DBs
  13. 50 Renegade Push-ups w/60# DBs
  14. 50 Sit-ups to One Leg Glute Bridge Each Side
  15. 50 Landing Gears w/35# DBs
  16. 10 km Running w/60# Vest
--Complete in as few sets as possible



Day 996

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running on Hilly Terrain w/60# Vest
--Complete in as few sets as possible



Day 997

  1. 20 Push-ups
  2. 20 Sit-ups
  3. 20 Squats
  4. 10 Push-ups @ 50% 1 RM
  5. 10 Sit-ups @ 50% 1 RM
  6. 10 Squats @ 50% 1 RM
  7. 5 Push-ups @ 75% 1 RM
  8. 5 Sit-ups @ 75% 1 RM
  9. 5 Squats @ 75% 1 RM
  10. 3 Push-ups @ 85% 1 RM
  11. 3 Sit-ups @ 85% 1 RM
  12. 3 Squats @ 85% 1 RM
  13. 1 Push-up @ 90% 1 RM
  14. 1 Sit-up @ 90% 1 RM
  15. 1 Squat @ 90% 1 RM
  16. 1 Push-up @ 92.5% 1 RM
  17. 1 Sit-up @ 92.5% 1 RM
  18. 1 Squat @ 92.5% 1 RM
  19. 10 Push-ups @ 70% 1 RM
  20. 10 Sit-ups @ 70% 1 RM
  21. 10 Squats @ 70% 1 RM
  22. 50 Push-ups @ 20% 1 RM
  23. 50 Sit-ups @ 20% 1 RM
  24. 50 Squats @ 20% 1 RM
  25. 10 km Running w/60# Vest
--Complete in as few sets as possible



Day 998

  1. 1000 Meter Jog
  2. 200 Meter Sprint
  3. 200 Meter Backpeddle
  4. 200 Meter Side Shuffle Left
  5. 200 Meter Side Shuffle Right
  6. 200 Meter Sprint
  7. 100 Push-ups
  8. 100 Sit-ups
  9. 100 Squats
  10. 8 km Running w/60# Vest
--Complete in as few sets as possible



Day 999

  1. 100 Diamond Push-ups w/20# Vest
  2. 100 KB OH Sit-ups w/44# KB Diamond Sit-ups
  3. 100 Close Stance Squats w/95# Barbell
  4. 10 km Running w/60# Vest
--Complete in as few sets as possible



Day 1000

  1. 10 Rollout Push-ups to Deadlift
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats
  4. 1000 Meter Run w/60# Vest
--10 Rounds (Weight Each Round:
  1. 135#
  2. 185#
  3. 225#
  4. 275#
  5. 315#
  6. 335#
  7. 365#
  8. 385#
  9. 405#
  10. 405#)


Day 1001

  1. 91 Push-ups
  2. 91 Sit-ups
  3. 91 Squats
  4. 9 Push-ups
  5. 9 Sit-ups
  6. 9 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible

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